f21 overweight lazy stoner, never posted here before so sorry for being a newfag.

I lost weight last year just from calorie deficit but have gradually gained it back because I lost commitment and motivation. I went from 146lbs to 120lbs and am now around 135lbs. I am 5'3 1/2.

I will be volunteering at an animal rescue centre in the Amazon Rainforest next August and I want to get strong for it. The work consists of feeding the animals, carrying heavy buckets around, repairing the enclosures and building new enrichment toys, visitor signs and some other stuff from Mon-Fri 7-5. So lots of hard labour all day.

I don't want to embarrass myself by being weak and fat and unhelpful, so what exercises and food should I focus on to help me get strong and build endurance? I currently own a step machine and some small weights. I am not too concerned over building muscle or losing weight, just strength.

I am vegetarian though b4 people tell me to go carnivore (don't bully me please).

>>76341037 (OP)
Do the bodyweight stuff. You know, push ups, rows, pullups and so on. Add in some squats, some cool cardio (I like cycling, personally)

>I am vegetarian though b4 people tell me to go carnivore (don't bully me please)
>I don't want to make any actual changes so just tell me what I want to heat
Also tit's or gtfo fatty.

>>76341145
all meat tastes nasty to me

>>76341037 (OP)
1. Stop smoking. This alone will help.
2. Use a good calorie calculator to find your TDEE and calorie count for your goal
3. Either cut or recomp. Or even just hit maintenance and Jack up your protein levels.
4. Do Starting Strength

>>76341037 (OP)
Being vegetarian is going to make it unnecessarily harder for you. But if you insist on that garbage: buy protein powder. Eat 2g/kg of lean body mass (if you don't know just guess your body fat percentage from how you look). Do weight training. Compound movements. I'd recommend start with machines until you're confident and don't have anyone who knows what they're doing to go with (just do push(chest, shoulders, triceps), pull(back/lats, biceps), legs(glutes, quads, hamstring, calf), then rest every 4 days). Do highish reps, like 15. A good general rule of thumb is the bigger the muscle you're working use less reps and higher weight the smaller it is do the opposite. You can get away with a higher caloric deficit because of your higher body fat percentage, I'd say aim for like 1000 to 500 calories a day below maintenance depending on how much you can stomach and actually keep up with. Find you daily calorie expenditure. Use any calculators online. They're not accurate but give you a good estimate. Use a calorie counter app. I use myfitnesspal. It is shit. Consistency is the most important thing. Tell someone/people about what you're doing. It gives you a person(s) that will know if you stop. This helps some people keep up with it.
How do you sign up for working in an animal shelter? Is there any requirements? I'd like to do it.

>>76341229
Actually i just checked amd your BMI is normal. I don't know the American system. Aim for -500 or less

>>76341229
>>76341238
thanks! i've only told my close family so far. i found out about the program through my university, its not free but it sounds fun so idc how much i pay.

the only requirements are that you are up to date with vaccines like hep/rabies and that you are able to work efficiently in a jungle environment doing manual labour.

and i'm not american either but i had no idea that my bmi was normal, i just assumed it would be bad.

>>76341320
Idk I'm English. According to the nhs site yours is normal. I'm broke af so I'll have to pass on it. Good luck.>>76341320

>>76341037 (OP)
tits or GTFO, cunt

>>76341421
why do you want to see my tits if im fat. weirdo. do you like fat girls? gross.

>>76341037 (OP)
ywnbaw

>>76341037 (OP)
Read the sticky. Stop smoking. If you're going to limit yourself by being vegetarian eat high protein shit like beans and get your healthy fats in.

>>76341888
Miring digits

>I lost weight last year just from calorie deficit but have gradually gained it back because I lost commitment and motivation

you answered your own question. if you want to lose weight again literally just eat less again. it helps to weigh everything and carefully count calories, because most people are eating more than they think

to gain muscle buy a plant protein powder (most are pea protein) and hit ~100-140g protein per day while maintaining the calorie deficit. routine doesn't matter nearly as much as diet. run, do pushups, whatever, the most important things are counting calories and getting protein

>>76341166
I thought women were supposed to be good at cooking

>>76341037 (OP)
Focus on protein. Rice, beans, eggs, vegetables, fruit, nuts and seeds every day. Dairy too. You don't need to obsessively count calories or macros, just eat a lot of food and workout 5 or 6 times a week.

Do full body shit like squats, deadlifts, stuff that involves twisting and stabilizing your lower back to prevent injury from bending over and being in awkward positions and shoveling shit all day. Do farmer's carries for grip strength and endurance with those buckets. Some cardio would help so you don't feel tired all day at work. Planks are good. Just do a mixture of isometric and plyometric shit (jump squats, lunges) along with your typical gymbro workouts (bicep curls, shoulder stuff) so you're ready for anything.

And don't be too scared, from my experience doing manual labor, women who are your height are actually at an advantage for a lot of things you do on a farm or with animals. You're closer to the ground and your center of gravity is lower. There's a reason short fat hispanic women do fine landscaping and doing farm work.

Post upper body and we can tell you how screwed you are

>>76341037 (OP)
I believe in you, fem tarzan.

>>76341037 (OP)
>is vegetarian
No biggie, but I'm gonna need you to eat all these eggs. You need the protein

>>76344256
eggs are yucky but i will try

Read the sticky
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